Soy
Low GI
GL 7.2 per typical cup (150 g) · GL 4.8 per 100 g
- Very low glycemic load
- Relatively high calorie content
Soy has a glycemic index of 16 (Low). One typical cup (150 g) adds a glycemic load of 7.2.
Updated Mar 12, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Forms of Soy
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Soy is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 446 kcal |
| Carbohydrates | 30.2 g |
| Sugars (Total) | 7.3 g |
| Natural | 7.3 g |
| Added | 0 g |
| Fiber | 9.3 g |
| Soluble | 2.8 g |
| Insoluble | 6.5 g |
| Protein | 36.5 g |
| Fat | 19.9 g |
| Saturated | 2.9 g |
| Unsaturated | 16.1 g |
| Sodium | 2 mg |
Processing Level
Why this score?
- Very low glycemic load
- High protein content
- High fiber content
- Relatively high calorie content
- Moderate fat content
- Possible allergic reactions
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Soy?
Soy has a glycemic index of 16 (Low). One typical cup (150 g) has a glycemic load of 7.2; per 100 g the glycemic load is 4.8.
Is Soy good for people with insulin resistance?
Soy has a low glycemic index (16), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Soy has the lowest glycemic load?
Among the forms of Soy in this database, Soy pâté has the lowest glycemic load (3 per 100 g).
Check Soy in the Logi app, with your portion.
